A List of 50 Super Healthy Foods

Eating a wide variety of nutritious foods, including fruit, vegetables, nuts, seeds, and lean protein, can help support your overall health.

Many foods are both healthy and tasty.

By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you’ll have meals that are colourful, versatile, and good for you.

Here are 50 healthy and delicious foods to include in your diet and what I recommend to my clients.

1–6 Fruits and Berries

Fruits and berries are popular health foods.

They are sweet, nutritious, and easy to incorporate into your diet because they require little to no preparation.

1. Apples: Apples contain fibre, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you’re hungry between meals.
2. Avocados: Avocados are different from most other fruits because they contain lots of healthy fat. They are not only creamy and tasty but also high in fibre, potassium, and vitamin C. Swap mayonnaise for avocado as a salad dressing or spread it on toast for breakfast.
3. Bananas: Bananas are a good source of potassium. They’re also high in vitamin B6 and fibre and are convenient and portable.
4. Blueberries: Blueberries are both delicious and high in antioxidants.
5. Oranges: Oranges are well known for their vitamin C content. What’s more, they’re high in fibre and antioxidants.
6. Strawberries: Strawberries are highly nutritious and low in both carbs and calories. They provide vitamin C, fibre, and manganese and make a delicious dessert.

Other healthy fruits: Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.

7 Eggs

Eggs are highly nutritious.

Once demonised for being high in cholesterol, experts now see them as a useful source of protein that may have various benefits.

8–10 Meats

Lean, unprocessed meats can be included in a healthy diet.

8. Lean beef: Lean beef is an excellent source of protein if you consume it in moderation. It also provides highly bioavailable iron.
9. Chicken breasts: Chicken breast is low in fat and calories but high in protein. It’s a great source of many nutrients.
10. Lamb and mutton: Sheep are usually grass-fed, and their meat tends to be high in omega-3 fatty acids compared with omega-6.

11–15 Nuts and Seeds

Despite being high in unsaturated fat and calories, nuts and seeds may help lower the risk of cardiovascular disease, cancer, and other health issues. They are a satisfying snack that could help those managing their weight.

They also require almost no preparation, so they’re easy to add to your routine. They can also add texture to salads and other dishes.

However, they are not suitable for people with a nut allergy.

11. Almonds: Almonds are a popular nut that contains vitamin E, antioxidants, magnesium, and fibre. A 2021 review found that almonds may contribute to weight loss, support the gut microbiota, improve thinking, manage heart rate when a person is under stress, and prevent skin ageing.
12. Chia seeds: Chia seeds are a nutrient-dense addition to the diet. A single ounce (28 grams) provides 11 grams of fibre and significant amounts of magnesium, manganese, calcium, and various other nutrients.
13. Coconuts: Coconuts provide fibre and fatty acids called medium-chain triglycerides (MCTs).
14. Macadamia nuts: Macadamia nuts are tasty and higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
15. Walnuts: Walnuts are highly nutritious and rich in fibre and various vitamins and minerals. Pair them with feta cheese to dress a salad.
16. Brazil nuts: Brazil nuts are nutrient-rich and have a smooth, buttery texture. The nutrients they contain support thyroid function, and they are a good source of the mineral selenium.

17–26 Vegetables

Calorie for calorie, vegetables are among the most concentrated sources of nutrients. Including a variety of vegetables in your diet will ensure you get a wide range of nutrients.

17. Asparagus: Asparagus is a popular vegetable that is low in both carbs and calories and rich in vitamin K.
18. Bell peppers: Bell peppers come in several colours, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.
19. Broccoli: Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fibre and vitamins C and K and contains a decent amount of protein compared with other vegetables.
20. Carrots: Carrots are a popular root vegetable. They’re sweet, crunchy, and loaded with nutrients such as fibre and vitamin K. They’re also high in carotene antioxidants, which have numerous benefits. Put a few carrot sticks in your lunch box or use them for eating guacamole and other dips.
21. Cauliflower: Cauliflower is a very versatile cruciferous vegetable. You can add it to curries, roast it with olive oil, or use it raw in salads or for dipping.
22. Cucumber: Cucumbers make a refreshing snack. They are low in both carbs and calories, consisting mostly of water. They also contain small amounts of vitamin K and other nutrients.
23. Garlic: Garlic is a healthy and tasty addition to salads and cooked savoury dishes. It contains allicin, which has antioxidant and antimicrobial effects. Its nutrients may also reduce the risk of cancer and cardiovascular disease.
24. Kale: Kale is high in fibre, vitamins C and K, and other nutrients. It adds a satisfying crunch to salads and other dishes. You can also add it to stir-fries or bake it in the oven to make crunchy kale chips.
25. Onions: Onions have a strong flavour and are a feature in many recipes. They contain a number of bioactive compounds believed to have health benefits.
26. Tomatoes: Tomatoes are usually categorised as a vegetable, although they are technically a fruit. They are tasty and provide nutrients such as potassium and vitamin C. For a bit of fun and extra flavour, try growing tomatoes on your windowsill.

More healthy vegetables: Other vegetables worth mentioning are artichokes, Brussels sprouts, cabbage, celery, aubergine, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, and courgette.

27–32 Fish and Seafood

Fish and other seafood can be healthy and nutritious. They’re rich in omega-3 fatty acids and iodine.

Research suggests that eating oily fish can boost a person’s heart and brain health.

27. Salmon: Salmon is a type of oily fish that is tasty and high in nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.
28. Sardines: Sardines are small, oily, and highly nutritious fish. They provide many nutrients, including calcium and vitamin D.
29. Shellfish: Shellfish are nutrient-dense and make a tasty light meal. Edible shellfish include clams, molluscs, and oysters. Be sure to get them from a reputable source to ensure they are fresh and toxin-free.
30. Prawns: Prawns are a type of crustacean related to crabs and lobsters. They tend to be low in fat and calories but high in protein. They also provide selenium and vitamin B12.
31. Trout: Trout is another type of delicious freshwater fish, similar to salmon.
32. Tuna: Tuna tends to be low in fat and calories and high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low. Be sure to buy low-mercury varieties that are responsibly sourced.

33–35 Grains

Whole grains play an important role in your diet because they are healthy carbs and provide a variety of micronutrients, fibre, and fuel for your body.

They may also help with weight management.

33. Brown rice: Rice is a staple food for much of the world’s population. Brown rice is more nutritious than white rice, with decent amounts of fibre, vitamin B1, and magnesium.
34. Oats: Oats provide nutrients, and powerful fibres called beta-glucans. Glucans provide numerous benefits, including helping lower cholesterol and feed beneficial bacteria in the gut.
35. Quinoa: Quinoa is a tasty grain that’s high in nutrients such as fibre and magnesium. It is also an excellent source of plant-based protein.

36–37 Breads

Wholegrain breads can be high in fibre and other nutrients and are a better choice than highly processed white bread.

When buying bread, compare product labels and look for those with the most dietary fibre and the least added sugar.

If you make your own bread, you’ll know exactly what goes into it. A bread-making machine can help if you’re not sure about baking.

36. Ezekiel bread: Ezekiel bread is made from organic sprouted whole grains and legumes.
37. Homemade low-carb and gluten-free breads: If you’re looking for low-carb or gluten-free breads, you might want to consider making your own. Here’s a list of 15 recipes for gluten-free, low-carb breads.

38–41 Legumes

Legumes are a great plant-based source of protein, iron, and fibre.

Legumes can sometimes interfere with digestion and nutrient absorption, but soaking and properly preparing them can reduce this risk.

38. Green beans: Green beans, also called string beans, are an unripe variety of the common bean. Use them whole as a side dish or add them cold to salads.
39. Kidney beans: Kidney beans contain fibre and various vitamins and minerals. Make sure to cook them properly, because they’re toxic when raw.
40. Lentils: Lentils are another popular legume. They’re high in fibre and a good source of plant-based protein.
41. Peanuts: Peanuts are, in fact, legumes, not true nuts. They are tasty and high in nutrients and antioxidants. One study has concluded that peanuts can aid in weight loss and may help manage blood pressure. However, if you’re monitoring your calorie intake, you may want to be mindful of your consumption of peanut butter, which is very high in calories and easy to eat in large amounts.

42–44 Dairy

For those who can tolerate them, dairy products are a healthy source of various important nutrients.

42. Cheese: A single slice of cheese may offer about the same amount of nutrients as an entire cup (240 ml) of milk. It’s also a tasty addition to many dishes and can replace meat as a protein food. However, it can be high in fat. There are many types of cheese with different flavours and textures. Opt for less processed varieties of cheese.
43. Dairy milk: Dairy milk contains vitamins, minerals, protein, and calcium. A 2022 review concluded that people who consume dairy products are less likely to die from cardiovascular disease (CVD) than those who don’t. However, full-fat dairy may increase the risk of CVD and some cancers.
44. Yoghurt: Yoghurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yoghurt with live cultures has the added benefit of friendly probiotic bacteria.

45–46 Fats and Oils

Dietary patterns that include unsaturated fats and oils are considered very healthy.

45. Extra-virgin olive oil: Extra-virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is high in antioxidants that have powerful health benefits.
46. Coconut oil: Coconut oil is a saturated fat, but it contains MCTs and may have similar health effects to olive oil. However, coconut oil has been shown to increase LDL cholesterol to a greater degree than other plant-based liquid oils, so it’s best to use it in moderation.

47–48 Tubers

Tubers are the storage organs of some plants. As foods, they are called root vegetables.

47. Potatoes: Potatoes provide potassium and contain a little of almost every nutrient you need, including vitamin C. With their jackets, they are also a good source of fibre. Potatoes contain more water and are less energy-dense than pasta and rice, and can leave you feeling full so that you don’t need to eat more. As a result, they may help with weight loss.
48. Sweet potatoes: Sweet potatoes are rich in antioxidants, beta carotene, vitamin A, and other essential nutrients. Eat them baked, mashed, or added to other dishes.

49 Apple Cider Vinegar

Apple cider vinegar may help regulate postmeal blood sugar levels when consumed with a meal, though more evidence is needed on its effectiveness.

It’s great to use as a salad dressing or to add flavour to meals.

50 Dark Chocolate

Dark chocolate contains antioxidants known as flavonoids that may help manage cholesterol and reduce the risk of heart disease. However, the amount of chocolate that is usually healthy to eat is not enough to provide significant benefits.

The American Heart Association recommends eating chocolate but in moderation and for enjoyment rather than its health benefits.

Frequently Asked Questions

What are the 20 most healthy foods?

Research from 2021 developed a scoring system of food based on 54 attributes covering these nine domains: nutrient ratios, vitamins, minerals, food ingredients, additives, processing, specific lipids, fibre and protein, and phytochemicals. Based on the mean values of this scoring system, the healthiest food categories are:

1. Legumes
2. Vegetables
3. Fruit
4. Fish and seafood
5. Sauce condiment
6. Dairy
7. Mixed dishes
8. Beverages
9. Grains
10. Meat, poultry, eggs
11. Fats and oils
12. Savoury snacks and sweet desserts

Of course, whether a particular food is healthier than another ultimately depends on the exact food and any specific ingredients it may contain.

It’s a good idea to consult a nutritionist to determine exactly what foods are best for you.

What foods are healthy to eat every day?

According to the Dietary Guidelines for Americans, each day, you should aim to eat a variety of fruit, vegetables, dairy, grains, and foods containing protein (either plant-based or from lean meats or fish).

What is the #1 healthiest food?

No one food can provide all the nutrients you need to consume in one day, so eating a balanced diet is the best way to get what you need to stay healthy.

In addition, the state of your overall health and any conditions you might have may limit what foods you can consume, even if they are very nutritious.

That said, research looking at the nutrient density of various food groups found that the following foods contain the most nutrients:

• Organ meats
• Small fish
• Dark green leafy vegetables
• Bivalves such as oysters and clams
• Crustaceans such as lobster and prawns
• Goat meat
• Beef
• Eggs
• Milk
• Canned fish with bones
• Mutton
• Lamb

How can working with a nutritionist help me achieve my health goals?

Working with a qualified online nutritionist like Liv can provide numerous benefits, such as:

• Personalised advice tailored to your unique needs, preferences, and lifestyle
• Evidence-based strategies for sustainable fat loss and improved overall health
• Support in developing a healthier relationship with food and your body
• Accountability and motivation to stay on track with your nutrition and wellness goals Access to exclusive resources, such as meal plans, recipes, and educational materials
• Ongoing support and guidance to help you navigate challenges and celebrate successes

The Bottom Line

Whether you want to overhaul your diet or simply change up your meals, it’s easy to add a number of these foods to your routine.

Many of the foods above make a great snack while also providing essential nutrients. Some may even aid weight loss.

Remember, the key to a healthy diet is balance, variety, and moderation.

By incorporating a wide range of nutritious foods into your meals and snacks, you’ll be well on your way to optimising your health and feeling your best.